Top 5 — Ranked by Evidence
Very Strong
Calcium
Bone Health and Osteoporosis Prevention
1,000 mg/day (adults under 50); 1,200 mg/day (women 51+, men 71+); supplement no
Very Strong
Creatine
Athletic Performance
3–5 g/day loading optional (20 g/day for 5 days) or maintenance (3–5 g/day)
Very Strong
Magnesium
Muscle Function and Relaxation
310–420 mg/day (RDA); therapeutic: 200–400 mg elemental magnesium/day; Magnesium
Very Strong
Potassium
Blood pressure reduction
4,700 mg/day Adequate Intake; supplements typically 99–300 mg/serving due to FDA
Strong
Phosphorus / Phosphate
Bone mineral density and skeletal strength
700 mg/day (RDA for adults); athletic phosphate loading: 3–4 g/day sodium phosph
All Hydration Ingredients (8)
Very Strong
Calcium
Bone Health and Osteoporosis Prevention
1,000 mg/day (adults under 50); 1,200 mg/day (women 51+, men 71+); supplement no
Very Strong
Creatine
Athletic Performance
3–5 g/day loading optional (20 g/day for 5 days) or maintenance (3–5 g/day)
Very Strong
Magnesium
Muscle Function and Relaxation
310–420 mg/day (RDA); therapeutic: 200–400 mg elemental magnesium/day; Magnesium
Very Strong
Potassium
Blood pressure reduction
4,700 mg/day Adequate Intake; supplements typically 99–300 mg/serving due to FDA
Strong
Phosphorus / Phosphate
Bone mineral density and skeletal strength
700 mg/day (RDA for adults); athletic phosphate loading: 3–4 g/day sodium phosph
Strong
Sodium Bicarbonate (Baking Soda)
High-intensity exercise performance enhancement
0.3 g/kg body weight (typically 20–25 g for 70 kg person) taken 60–90 minutes be
Moderate
HydroPrime® (Stabilized Glycerol)
Hyperhydration and plasma volume expansion
2–6g glycerol (as HydroPrime®) 1–2× daily; pre-exercise hyperhydration: 1g/kg bo
Moderate
Taurine
Heart Health
500–3,000 mg/day; energy drinks typically contain 1,000 mg; athletic performance